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  1. #1
    Registered User l337g0g0's Avatar
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    5 day microcycle split, 4 week mesocycle.

    5 Day microcycle split...

    Mon day1 shoulders back
    Tue day2 chest
    Wed day3 legs
    Thu day4 bi's tri's
    Fri day5 rest
    Sat day1 ""
    Sun day2 ""
    Mon day3 ""
    ECT...

    Is it ok to hit the primemover twice a week???
    Once???
    Or is it better to do splits at 1.3 times a week???

    4 week mesocycle...

    week1 6-8 reps 4 sets (failure)
    week2 12-15 reps 3-4 sets
    week3 1-3 reps 5 sets
    week4 crosstrain

    should I add a week 5 for detraining and how should it look???

    Thanks, you will be repped...
    Last edited by l337g0g0; 07-27-2009 at 04:26 AM.
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  2. #2
    Registered User l337g0g0's Avatar
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    Bump...
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  3. #3
    Slowly getting bigger!! dkemano42's Avatar
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    Originally Posted by l337g0g0 View Post
    5 Day microcycle split...

    Mon day1 shoulders back
    Tue day2 chest
    Wed day3 legs
    Thu day4 bi's tri's
    Fri day5 rest
    Sat day1 ""
    Sun day2 ""
    Mon day3 ""

    Is it ok to hit the primemover twice a week???
    Once???
    Or is it better to do splits at 1.3 times a week???

    4 week mesocycle...

    week1 6-8 reps 4 sets (failure)
    week2 12-15 reps 3-4 sets
    week3 1-3 reps 5 sets
    week4 crosstrain

    should I add a week 5 for detraining and how should it look???

    Thanks, you will be repped...
    Hey dude,

    I think your micro is fine. See how it goes as far as recovery and if you dont have any problems then go with it. If you are having a hard time recovering then just do 2 off days and start it over again. As far as the meso goes I would do week 3 1st and no need to add a 5th because the lighter weights and crosstraining will accomplish what a detrain would.

    DK
    "After all is said and done, a lot more will have been said than done will have been done!"
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  4. #4
    Registered User l337g0g0's Avatar
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    Originally Posted by dkemano42 View Post
    Hey dude,

    I think your micro is fine. See how it goes as far as recovery and if you dont have any problems then go with it. If you are having a hard time recovering then just do 2 off days and start it over again. As far as the meso goes I would do week 3 1st and no need to add a 5th because the lighter weights and crosstraining will accomplish what a detrain would.

    DK
    Thanks so much...
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  5. #5
    Registered User Joelift's Avatar
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    Personally I like to have a longer meso. I've tried one week before, but if you're transitioning from 8-12 to 1-3 and adding two sets, it's damned hard to know what the appropriate weights are. That's why I do 3 weeks. It helps me get in a groove.
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